As a person living with diabetes, it can be challenging to find tasty and healthy recipes that meet your dietary needs. However, one ingredient that can help make mealtime more enjoyable is the humble sweet potato. Not only are they rich in fiber, vitamins, and minerals, but they’re also incredibly versatile. From savory dishes to sweet treats, we’ve got 20 delicious diabetes-friendly sweet potato recipes to try.
In this article, we’ll explore a range of creative ways to prepare sweet potatoes that will satisfy your cravings while keeping your blood sugar levels in check. Whether you’re looking for comfort food, snacks, or healthy desserts, these recipes are sure to become new favorites. So, let’s get started and discover the amazing world of sweet potato cuisine!
Roasted Cinnamon Sweet Potato Wedges
Roasted Cinnamon Sweet Potato Wedges: A Delicious Twist on Classic Sweet Potatoes
Sweet potatoes get a flavorful boost with the addition of cinnamon and a crispy roast. This easy recipe is perfect for a quick snack or side dish.
Ingredients:
– 2-3 large sweet potatoes
– 1/4 cup olive oil
– 2 tablespoons ground cinnamon
– Salt, to taste
– Optional: Additional seasonings like nutmeg, cayenne pepper, or paprika
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut sweet potatoes into 1-inch (2.5 cm) wedges.
3. In a large bowl, mix together olive oil, cinnamon, and salt. Add the sweet potato wedges and toss until evenly coated.
4. Line a baking sheet with parchment paper or aluminum foil. Arrange the sweet potato wedges in a single layer.
5. Roast for 20-25 minutes, or until sweet potatoes are tender and caramelized, flipping halfway through.
Cooking Time: 20-25 minutes
Baked Sweet Potato with Greek Yogurt and Walnuts
This recipe combines the natural sweetness of baked sweet potatoes with the tanginess of Greek yogurt and the crunch of walnuts, creating a satisfying snack or side dish.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup Greek yogurt
– 1 tablespoon honey
– 1/4 cup chopped walnuts
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and poke some holes in them with a fork.
3. Rub the sweet potatoes with a little bit of oil and season with salt.
4. Bake the sweet potatoes for 45-50 minutes, or until they’re soft when pierced with a fork.
5. While the sweet potatoes are baking, mix together the Greek yogurt and honey in a small bowl.
6. Remove the sweet potatoes from the oven and let them cool slightly.
7. Slice the sweet potatoes open lengthwise and top each one with a dollop of the yogurt mixture and some chopped walnuts.
Cooking Time: 45-50 minutes
Sweet Potato and Black Bean Chili
This hearty, plant-based chili combines the natural sweetness of roasted sweet potatoes with the rich flavor of black beans, all wrapped up in a comforting bowl. Perfect for a cozy night in or a quick lunch.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can diced tomatoes
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the sweet potatoes for 45 minutes, or until tender.
3. In a large pot, heat the olive oil over medium-high heat.
4. Add the onion and garlic; cook until softened, about 5 minutes.
5. Add the bell pepper, black beans, cumin, chili powder, salt, and pepper. Cook for an additional 2-3 minutes.
6. Add the roasted sweet potatoes, diced tomatoes, and 1 cup of water to the pot. Stir to combine.
7. Bring the mixture to a simmer; reduce heat to low and cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 45 minutes (roasting) + 30-35 minutes (simmering)
Garlic Mashed Sweet Potatoes with Olive Oil
Elevate your mashed sweet potato game with this flavorful recipe that combines the natural sweetness of sweet potatoes with the savory taste of garlic and olive oil. Perfect as a side dish or a base for various toppings.
Ingredients:
– 2-3 large sweet potatoes
– 3 cloves of garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and bake for 45-60 minutes, or until tender.
3. Remove from the oven and let cool slightly.
4. Scoop out the flesh and place in a bowl.
5. Add the minced garlic and drizzle with olive oil.
6. Mash the mixture with a potato masher or a fork until smooth and creamy.
7. Season with salt and pepper to taste.
Cooking Time: 45-60 minutes
Spicy Sweet Potato and Kale Soup
Warm up with a comforting bowl of sweet potato and kale soup, infused with a kick of heat from red pepper flakes.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 tablespoon olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup kale leaves, stems removed and chopped
– 1/2 teaspoon ground cumin
– 1/4 teaspoon red pepper flakes (adjust to desired level of heat)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the sweet potatoes, vegetable broth, cumin, and red pepper flakes.
5. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until the sweet potatoes are tender.
6. Stir in the chopped kale leaves and season with salt and pepper to taste.
7. Serve hot, garnished with additional kale if desired.
Cooking Time: 30-40 minutes
Sweet Potato and Quinoa Stuffed Peppers
Roasted peppers filled with a flavorful mix of sweet potatoes, quinoa, and spices make for a nutritious and satisfying meal.
Ingredients:
– 4 large bell peppers (any color)
– 2 medium sweet potatoes, cooked and mashed
– 1 cup cooked quinoa
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon cumin
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers, removing seeds and membranes.
3. In a bowl, mix together sweet potatoes, quinoa, parsley, olive oil, salt, pepper, and cumin (if using).
4. Stuff each pepper with the mixture, filling as full as possible.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove the foil and bake an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Slow Cooker Sweet Potato and Lentil Stew
This hearty stew is a perfect blend of comforting sweetness and savory flavors, all with the convenience of slow cooking. A delicious and nutritious option for a chilly evening.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
Instructions:
1. In the slow cooker, combine sweet potato, lentils, olive oil, onion, garlic, cumin, smoked paprika, salt, and pepper.
2. Pour in the vegetable broth and diced tomatoes.
3. Cook on Low for 8 hours or High for 4 hours.
4. Serve hot, garnished with chopped fresh cilantro or scallions, if desired.
Cooking Time: 4-8 hours
Sweet Potato and Chickpea Curry
Sweet Potato and Chickpea Curry Recipe
This hearty curry recipe combines the natural sweetness of sweet potatoes with the nutty flavor of chickpeas, all wrapped up in a rich and aromatic spice blend. Perfect for a cozy weeknight dinner or a casual gathering with friends.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pan, heat 2 tablespoons of oil over medium-high heat.
2. Add the onions and cook until translucent, about 5 minutes.
3. Add the garlic, curry powder, cumin, turmeric, paprika, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
4. Add the sweet potatoes and chickpeas. Stir to combine, then add the coconut milk.
5. Bring the mixture to a simmer, then reduce heat to medium-low and cook for 20-25 minutes, or until the sweet potatoes are tender.
6. Season with salt and pepper to taste. Garnish with cilantro leaves. Serve hot over rice or with naan bread.
Cooking Time: 25-30 minutes
Air-Fried Sweet Potato Fries with Herbs
Transform sweet potatoes into crispy fries with a flavorful twist, using fresh herbs and air-frying technology.
Ingredients:
– 2 large sweet potatoes
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp salt
– 1/2 tsp black pepper
– 1/4 tsp garlic powder
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. Peel sweet potatoes and cut into long, thin strips (fries).
3. In a bowl, toss fries with olive oil, rosemary, salt, black pepper, and garlic powder until well coated.
4. Load the fries in batches into the air fryer basket. Cook for 10-12 minutes, shaking halfway through.
5. Check for crispiness; if needed, cook in additional 2-minute increments.
Cooking Time: 10-14 minutes
Sweet Potato and Spinach Egg Muffins
Start your day with a boost of vitamins and protein thanks to these delicious sweet potato and spinach egg muffins. Perfect for busy mornings, they’re easy to prepare and can be enjoyed on-the-go.
Ingredients:
– 2 large eggs
– 1 medium sweet potato, cooked and diced
– 1/2 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 whole wheat English muffins
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and season with salt and pepper.
3. Add diced sweet potato and chopped spinach to the egg mixture; stir until well combined.
4. Spray English muffin halves with olive oil and place on a baking sheet.
5. Pour the egg mixture over the muffins, leaving a 1/2-inch border around each.
6. Bake for 15-18 minutes or until eggs are set.
7. Serve warm and enjoy!
Cooking Time: 15-18 minutes
Sweet Potato and Turkey Meatballs
Elevate your meatball game with this unique blend of roasted sweet potatoes and savory turkey, perfect for a quick weeknight dinner or game-day gathering.
Ingredients:
– 1 large sweet potato, cooked and mashed
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine mashed sweet potato, ground turkey, breadcrumbs, Parmesan cheese, egg, salt, and pepper. Mix until just combined.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and bake for 18-20 minutes, or until cooked through and lightly browned.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 18-20 minutes
Sweet Potato and Avocado Salad
A refreshing twist on traditional salads, this sweet potato and avocado combination is perfect for a light and nutritious meal or snack.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 ripe avocado, diced
– 1/4 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– Optional: 1 jalapeño pepper, seeded and finely chopped (for added spice)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with a pinch of salt and roast for 20-25 minutes, or until tender.
3. In a large bowl, combine roasted sweet potatoes, diced avocado, lime juice, and chopped cilantro.
4. Season with salt and pepper to taste.
5. If desired, add chopped jalapeño pepper for an extra kick.
Cooking Time: 25-30 minutes
Sweet Potato and Cauliflower Mash
Sweet Potato and Cauliflower Mash: A Delicious Twist on Classic Mashed Potatoes!
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of cauliflower, creating a unique and delicious side dish perfect for any occasion.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 head of cauliflower, broken into florets
– 2 tablespoons unsalted butter
– 1/4 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon of butter and season with salt and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
3. In a separate pot, steam cauliflower florets until tender, about 5-7 minutes.
4. Mash roasted sweet potatoes with remaining 1 tablespoon of butter, salt, and pepper until smooth.
5. Add steamed cauliflower to the mashed sweet potatoes and mix well.
6. If desired, add heavy cream or half-and-half and stir until combined.
7. Season with additional salt and pepper if needed. Garnish with parsley or chives if desired.
Cooking Time: 30-35 minutes
Serve hot and enjoy!
Sweet Potato and Almond Butter Smoothie
Discover a unique and delicious blend of sweet potato, almond butter, and creamy yogurt. This smoothie is perfect for a quick breakfast or snack.
Ingredients:
– 1 medium cooked sweet potato (cooled)
– 2 tablespoons almond butter
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the cooled sweet potato, almond butter, Greek yogurt, and honey.
2. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add ice cubes if you prefer a thicker consistency or a colder temperature.
4. Blend again until the ice is fully incorporated.
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes (blending time)
Sweet Potato and Coconut Milk Pudding
This creamy pudding combines the natural sweetness of sweet potatoes with the rich flavor of coconut milk, making it a perfect dessert for any occasion.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 can (14 oz) full-fat coconut milk
– 1/4 cup granulated sugar
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a medium saucepan, combine mashed sweet potatoes, coconut milk, sugar, and salt.
3. Whisk until smooth and creamy.
4. Pour the mixture into 6-8 ramekins or small cups.
5. Bake for 20-25 minutes or until the pudding is set and slightly puffed.
6. Remove from oven and let cool to room temperature.
7. Cover and refrigerate for at least 2 hours or overnight before serving.
Cooking Time: 20-25 minutes
Sweet Potato and Zucchini Fritters
Transforming sweet potatoes and zucchinis into crispy fritters is a delightful twist on traditional snacks. Perfect for a quick lunch or as an appetizer for your next gathering.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 medium zucchini, grated
– 1/4 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 egg
– 1 tablespoon olive oil
– Optional: chopped fresh herbs (parsley, basil) for garnish
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large bowl, combine mashed sweet potatoes, grated zucchini, flour, salt, and baking powder. Mix well.
3. Add the egg and mix until a smooth batter forms.
4. Heat the olive oil in a non-stick skillet or frying pan over medium heat.
5. Using a 1/4 cup measuring cup, scoop the batter into the pan. Flatten slightly with a spatula.
6. Cook for 2-3 minutes on each side, until golden brown and crispy. Repeat with remaining batter.
7. Serve warm, garnished with chopped fresh herbs if desired.
Cooking Time: 15-20 minutes (depending on the number of fritters)
Sweet Potato and Mushroom Stir-Fry
Elevate your stir-fry game with this flavorful and nutritious combination of sweet potatoes and mushrooms. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 large sweet potatoes, peeled and cut into 1-inch cubes
– 1 tablespoon olive oil
– 1 small onion, sliced
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the sweet potato cubes and cook for 5-7 minutes, or until they start to brown.
3. Add the sliced onion and cook for an additional 3-4 minutes, stirring occasionally.
4. Add the mushrooms and garlic; cook for 2-3 minutes, or until the mushrooms release their moisture and start to brown.
5. Stir in soy sauce and season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Sweet Potato and Ginger Tea
This soothing tea combines the natural sweetness of sweet potatoes with the spicy warmth of ginger, making it a perfect remedy for a chilly evening or a stressful day. With its comforting aroma and flavorful taste, this tea is sure to become a new favorite.
Ingredients:
– 2 large sweet potatoes
– 1-inch piece of fresh ginger, peeled and sliced thinly
– 4 cups water
– Honey or maple syrup (optional)
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Pierce the sweet potatoes several times with a fork and bake for 45-50 minutes, or until they’re soft.
3. Remove the sweet potatoes from the oven and let them cool slightly.
4. Scoop out the flesh of the sweet potatoes and place it in a large pot.
5. Add the sliced ginger to the pot and pour in the water.
6. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes.
7. Strain the tea into cups and add honey or maple syrup to taste.
Cooking Time: 1 hour 15 minutes
Sweet Potato and Flaxseed Pancakes
Start your day with a stack of fluffy pancakes packed with the goodness of sweet potatoes and flaxseeds. These wholesome treats are perfect for a healthy breakfast or brunch.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 cup all-purpose flour
– 1/4 cup rolled oats
– 1/4 cup ground flaxseed
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1 tablespoon honey
– 1 egg
– 1/2 cup milk (dairy or non-dairy)
– 2 tablespoons melted coconut oil
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a large bowl, combine mashed sweet potatoes, flour, oats, ground flaxseed, baking powder, and salt.
3. In a separate bowl, whisk together honey, egg, and milk.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Fold in melted coconut oil.
6. Drop batter by 1/4 cupfuls onto the preheated skillet or griddle.
7. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
8. Flip pancakes and cook for an additional 1-2 minutes.
Cooking Time: Approximately 10-12 minutes per batch (depending on number of pancakes).
Sweet Potato and Cinnamon Oatmeal
Start your day with a warm and comforting bowl of oatmeal infused with the natural sweetness of sweet potatoes and the warmth of cinnamon.
Ingredients:
– 1 medium sweet potato, cooked and diced
– 1/2 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon brown sugar
– 1/4 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats, sweet potato, brown sugar, cinnamon, and salt. Stir until combined.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has a creamy consistency.
4. Serve warm, garnished with additional cinnamon if desired.
Cooking Time: 10-12 minutes
Summary
Get ready to sweeten up your mealtime with these delicious diabetes-friendly sweet potato recipes! From savory dishes like Spicy Sweet Potato and Kale Soup and Garlic Mashed Sweet Potatoes with Olive Oil, to indulgent treats like Sweet Potato and Coconut Milk Pudding and Sweet Potato and Almond Butter Smoothie, there’s something for everyone. Try roasting them as Roasted Cinnamon Sweet Potato Wedges or making a hearty Sweet Potato and Black Bean Chili. These 20 mouthwatering recipes showcase the versatility of sweet potatoes and offer healthy alternatives to traditional comfort foods.
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